Exercise Details
Body Part
Upper Arms
Equipment
Kettlebell
Target Muscle
Biceps
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How to Perform
1
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
3
Allow the kettlebells to hang straight down in front of your body.
4
In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
5
As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
6
Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
7
Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Secondary Muscles
forearmsshoulders
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